Comparing Nutrients in 7 ounces Potato Skin VS Fiddlehead Ferns

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Fiddlehead Ferns	41%	8%	51%

Macro Nutrients

	Potato Skin	Fiddlehead Ferns	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	8.46% 11g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	NA	38g per day for Men 19-50 years
Protein	9.1% 5.1g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Fiddlehead Ferns	Recommended Dietary Allowance
Vitamin A	0% 0μg	40% 359μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	61.8% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.6mg	58.7% 52.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Fiddlehead Ferns	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	70.6% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	80.4% 6.43mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	44% 1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	10.8% 75.4mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.47% 165g	4.76% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Fiddlehead Ferns per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Fiddlehead Ferns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Fiddlehead Ferns:

• 7 oz of Raw Fiddlehead Ferns contain more Vitamin A, 5.5 times more Vitamin B2, 4.8 times more Vitamin B3 and 2.3 times more Vitamin C than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A
• Both Raw Potato Skin as well as Raw Fiddlehead Ferns have insufficient amounts of Vitamin B1, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Fiddlehead Ferns:

• 7 ounces of Potato Skin have 1.3 times more Copper and 2.5 times more Iron than Fiddlehead Ferns.
• While 7 oz of Raw Fiddlehead Ferns contain 1.5 times more Magnesium, 2.7 times more Phosphorus and 2.4 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Fiddlehead Ferns contain similar levels of Calcium, Manganese, Potassium and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Potato Skin have 1.7 times more Energy and 2.2 times more Carbohydrate than Fiddlehead Ferns.
• While 7 oz of Raw Fiddlehead Ferns contain 1.8 times more Protein than Raw Potato Skin.
• 7 ounces of Fiddlehead Ferns provide inadequate amounts of Energy

Frequently Asked Questions about Potato Skin VS Fiddlehead Ferns

What are the health benefits of Potato Skin compared to Fiddlehead Ferns?

Both potato skins and fiddlehead ferns offer unique health benefits. Potato skins are a good source of fiber, vitamins, and minerals, including potassium and vitamin C. They also contain antioxidants that can help reduce inflammation and support digestive health. On the other hand, fiddlehead ferns are rich in antioxidants, vitamins A and C, and omega-3 fatty acids. They also provide dietary fiber and are low in calories. Both can be a nutritious addition to a balanced vegan diet.

Can I lose weight easier by eating more Potato Skin or Fiddlehead Ferns?

Both potato skins and fiddlehead ferns can be part of a healthy weight loss diet as they are low in calories and high in fiber. However, fiddlehead ferns are lower in calories and carbohydrates compared to potato skins, making them a slightly better option for weight loss. Incorporating a variety of vegetables into your diet, including fiddlehead ferns, can help you lose weight more easily by providing essential nutrients and promoting satiety.

Should I eat more Potato Skin or more Fiddlehead Ferns to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both potato skins and fiddlehead ferns can be part of a balanced vegan diet, but for muscle building, you may want to prioritize foods higher in protein such as legumes, tofu, tempeh, seitan, and quinoa. Incorporating a variety of protein-rich plant foods along with a well-rounded diet and proper training can help support muscle growth.

What is the environmental impact of producing Potato Skin compared to Fiddlehead Ferns?

Potato skins have a lower environmental impact compared to fiddlehead ferns. Potatoes are a staple crop that requires less water, land, and resources to grow compared to fiddlehead ferns, which are a specialty vegetable that may have a higher carbon footprint due to their limited availability and cultivation requirements. Choosing potato skins over fiddlehead ferns can help reduce your environmental impact.